Kategorie: WOD

INTERMEDIATE 20/04/2019

A. Strength:Five sets of:Front Squat x 5 reps @ 75-80%Rest 2 minutes C. Conditioning: AMRAP 20 with a partner:10 Calorie Bike or Ski Erg10 DB Front Squats 10 Alt. DB Snatches *One athlete completes a full round at a time.

CROSSFIT 90 – 20/04/2019

A. Strength:Five sets of:Front Squat x 5 reps @ 75-80%Rest 2 minutes B. AFAP, but not for time:60 Romanian Deadlifts (60, 45 kg)50 Front Rack Reverse Lunges (60, 45 kg) (total)40 weighted straight leg sit-ups C. Conditioning: AMRAP 20 with a partner:10 Calorie Bike or Ski Erg10 DB Front Squats (22,5 / 15 kg)10 Alt. DB […]

INTERMEDIATE 19/04/2019

A. Stength (00:15-00:35) Station 1 – Romanian Deadlift x 15 reps (slow decent)Station 2 – Single-Arm Overhead DB Press x 8-10 reps (right arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps (left arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps B. Conditioning (00:35-0:55) Complete rounds of 10, […]

CROSSFIT 19/04/2019

A. Strength (00:15-00:35) Shoulder Press: 5-4-3-2-1+. Rest 2:00– Build to a 1RM. B. Conditioning (00:35-00:55) ”Strict Cindy”AMRAP 20:5 Strict Pull-ups 10 HR Push-ups 15 Air Squats (work with pec sticks for more bang for the buck) note: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with […]

INTERMEDIATE 18/04/2019

A. Prep for Wod B. Conditioning (00:10-00:60) In teams of 2, complete the following for time:300 Wall Ball Shots 4000 Meter Run (6 big rounds OR 26 small rounds) 5000 Meter Row INFO: each team gets 1 rower and 1 ball, you are allowed to partion the work as you like, but both members must […]

CROSSFIT 18/04/2019

A. Strength (00:15 – 00:40) Part 1: 12min for Power Clean: 3 warmups sets then 6 x 3reps @75%, every 90s– Use Monday’s 1RM. after completed Part 1 then Part 2 with Bulgarian Split Squats Part 2: Back Rack Barbell Bulgarian Split Squat2 warmups sets then 4 x 5 each side B. Conditioning (00:40-00:55) – […]

INTERMEDIATE 17/04/2019

A. Strength (00:15-00:35) 3 sets of:Single-Leg KB Deadlift with one leg pressing against wall x 6-8 reps each leg Barbell Glute Bridges x 6-8 reps Db distracted Side Plank x 45 seconds each side B. Conditioning (00:35-00:55)3 rounds for time of:30 Russian Kettlebell Swings20 Jumping Lunges C. Accessory Single Arm Farmer Carry: Max 30meter Trips […]

CROSSFIT 17/04/2019

A. Prep for WOD (00:10 – 00:20) OH mobility and core acctivation drills B. Skill & Strength (00:15-00:60)Part A. Olympic LiftsToday’s strength is working on progressing the snatch and maintaining form, barbell position, and hip extension between movements (high hang, Hang, and Hang below knee)maintain proper form and consistency for all 3 snatches Part B. […]

INTERMEDIATE 16/04/2019

A. Prep for WOD work on proper Lat activation for Pullups and Presses B. Conditioning (00:20-00:50) EMOM for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 12 BurpeesMinute 3 – 8 Strict Pull-UpsMinute 4 – Alternating Reverse Lunges with DB/KBs x 12 repsMinute 5 – 8 Strict Handstand Push-Ups […]

CROSSFIT 16/04/2019

A. Strength (00:15-00:35) – performed as superset: 1a) DB Bench Press w. a rotation: 5 x 8– neutral to pronated grip– Use incline if possible1b) Iso-dynamic KB Rows: 5 x 8 eachSee here. note: The isometric KB Rows will be challenging, so go light with these (this is done to ensure upper-back engagement.) This should […]

INTERMEDIATE 15/04/2019

A. Strength (00:15-00:40) 3 sets of eachStation 1 – Snatch-Grip Romanian Deadlift x 8 reps (slow decent)Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 repsStation 3 – Single-Arm Dumbbell Row x 8 reps each Station 4 – Glute Bridges with a KB x 30 reps B. Conditioning (00:40-00:55)For time:Run 800 Meters75 Heavy Russian Kettlebell […]

CROSSFIT 15/04/2019

A. Strength (00:15-00:35) 1) Power Clean: 3-3-2-2-1+. Rest 2:00– Build to a 1RM.– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits B. Conditioning (00:35-00:55) AMRAP 7min:Clusters (70/47,5) (Clean+Thruster) Note: this metcon should be quick and performed around 90-95% effort. You should be able to complete […]

INTERMEDIATE 13/04/2019

A. StrengthEvery 90 secondsStation 1 – 8/8 PistolsStation 2 – 15 Knee RaisesStation 3 – ALAP Pinchgriphold Carry with (10/5) B. Conditioning 5 Rounds: 1:00 – Max Burpee Box Jumps (24″/20″) 1:00 – double DB Hang Squat Cleans 1:00 – Assault /Echo Bike Calories 1:00 – Rest C. Challenge find the weighted Plank Queen/ King

Crossfit 90 – 13/04/2019

A) Warmup Mobility: Squat, Knee, Ankles, Wrists B) Odd Object Strength Work:In teams of 2/4 – half of team is working, others have rest:Each for Max Distance, split as you like: 10 Minutes of Farmer Carry (AHAP)10 Minutes of Sled Push 10 Minutes of DBall Carry against stomach OR Heavy Sandbag (AHAP)10 Minutes of Sled […]

INTERMEDIATE 12/04/2019

A. Strength3sets of:Goblet Squat x 8-12 reps Banded Pullaparts x 20 reps Kettlebell Swings x 15-20 reps Strict Chin Ups x 6-10 reps B. Conditioning4 sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:Row 250 MetersAir Squats (eventually with Pecsticks) C. Acessory AHAP Farmer Carry […]

CROSSFIT 12/04/2019

A. Strength weigthed close grip Chinupbuilding to a 3 RM in around 6 sets note: grip inside shoulder width and supinated which taxes the biceps to a high degree. Scaling today will be 5 sets of 5 partner assisted close grip chin-ups. B. Conditioning 21-15-9DB Hang Power Cleans (22,5, 35)Push-ups on Dumbbells Then,21-15-9DB Floor Press […]

INTERMEDIATE 11/04/2019

A. Strength (00:15-00:35) 3 sets of:Station 1 – Philly Press (right) x 8 reps (in a lunge, KB FR hold + KB strict Press) Station 2 – Philly Press (left) x 8 reps Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 4 – Hollow Hold x 45 seconds B. ConditioningAMRAP 10:10 Calories […]

CROSSFIT 11/04/2019

A. Strength (00:15 – 00:35) Back Squat with 1sec count pause in bottom: 5 x 3 @80% every 90s (same weight across all sets) note: Week 2 of our paused Back Squat work. Each repetition will have a 1-second pause at the bottom – this pause is only for 1 second because we want to […]

INTERMEDIATE 10/04/2019

A. Prep for WOD (00:10 – 00:20) B. Conditioning (00:20-00:50) Buy-in:200 Meter Front Rack KB Carry (24, 16)Then with the remaining time AMRAP:200 Meter Run15 Dumbell Thrusters (25, 15 / unbroken sets)30 Double Unders C. Accessory 3sets 10 reps of Alternating DB Curls between each set 1 Banded Alphabet(same as palof press, with band in […]

CROSSFIT 10/04/2019

A. Prep for WOD (00:10 – 00:20) 12 min Pose Running Drills OR Double Under Drills B. Conditioning (00:20-00:50) Buy-in: 200 Meter Front Rack KB Carry (24, 16) Then with the remaining time AMRAP: 200 Meter Run 15 SDHP (25, 15 / unbroken sets) 30 Double Unders C. Accessory 3sets 10 reps of Alternating DB […]